If strong, toned abs are your goal, this simple, fast, four-minute Tabata core circuit will get you there, but be prepared to sweat for it. Tabata is a form of high-intensity interval training (HIIT) that pushes you to go all-out for 20 seconds, then rest for 10 seconds. Then repeat — eight more times.

Trainers Karena Dawn and Katrina Scott of the popular fitness community Tone It Up created this core-focussed Tabata blaster for the Tone It Up app, where’s it’s only a four-minute section of the full Tabata Tone workout. So after this quick workout reduces you to a puddle of sweat, just imagine getting up and doing even more high-interval circuits. We’re sweating just thinking about it. “Tabata is an amazing form of high-intensity interval training,” Katrina told POPSUGAR. She described this abs sequence as “killer.”

Four-Minute Tabata Abs Workout

Directions: Repeat four rounds of this two-exercise ab circuit, for a total of four minutes of work.

  • Bicycle crunch: 20 seconds
  • Rest: 10 seconds
  • Toe-touch crunch: 20 seconds
  • Rest: 10 seconds

And that’s it. Grab a mat and some water (you’ll need it!), and check out the slides for a refresher on how to do each move.

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